Reply To: 2013 Training Log

#9326
Fraser_9to5
Keymaster

June 1

Bench Press
80kg x 11, 5, 6

DB Tricep Extensions
3 x 8 x 15kg

Chin Ups
4 x 9

Lat Raise
3 x 12 x 7.5kg

Bicep Curl
3 x 8 x 20kg

Pallof Press (resistance band)
3 x 10 per side

June 2

Track Work

Plyo Hops
3 x 30m

3 x 200, 2 x 200m (25.9, 27.6, 27.2, 26.6, 28.5) avg 27.2 secs

Ab Wheel Standing
3 x 6

June 4

Track Work

Plyo Hops
3 x 30m

400m – 56.26

Groin/hip flexor hurt doing my warm-up jog so I thought i’d get my accelerations done then do a single fast run but over a long enough distance to not be going 100% at any time.

June 5

Bench Press
1 x 5 x 90kg
1 x 5 x 95kg

DB Bench Press
3 x 10 x 32.5kg

DB Rows
4 x 12 x 35kg

DB Reverse Flyes
2 x 12 x 5kg

DB Windmill
3 x 10 x 15kg

June 6

Back Squat
5 x 90kg
3 x 110kg
5 x 125kg

Reverse Lunge
3 x 10 x 65kg

Good Mornings
2 x 8 x 50kg
1 x 8 x 55kg

Plate Hold
3 x 20kg x 70 secs

Spiderman Pushups
3 x 16

June 8

Bench Press
80kg x 12, 6, 4

DB Tricep Extension
3 x 8 x 15kg

Chin Ups
3 x 1 x 50 seconds (25-X-25 tempo)

Lat Raise
3 x 12 x 7.5kg

DB 21s
3 x 15kg

Pallof Press
3 x 10

June 9

Track Work

250m – 34.8
200m – 26.6
150m – 18.4
100m – 11.9 PB
50m – 6.7

Ab Wheel Standing
3 x 6

June 11

Track Work

3 x 4 x 100m averaging 14.5.

June 12

Bench Press
5 x 90kg
5 x 100kg

DB Bench
3 x 10 x 32.5kg

DB Rows
4 x 12 x 35kg

DB Reveres Flyes
2 x 12 x 5kg

June 14

Bare Foot Treadmill Walk
5km at 2-3 degree incline, 6.2-6.4kph

June 15

Back Squat
3 x 5 x 90kg
5 x 110kg

Reverse Lunges
3 x 10 x 70kg

Good Mornings
3 x 8 x 60kg

Plate Hold
3 x 20kg x 80 secs

Swiss Ball Jackknives
3 x 15

June 17

Bench Press
80kg x 14, 7, 5

DB Tricep Extension
3 x 8 x 15kg

Chin Ups
3 x 50 secs

DB Lateral Raise
3 x 12 x 10kg

DB 21’s
3 x 15kg

Pallof Press
3 x 10 x 23kg

June 18

Track Work

3 x 30m
4,4,3 x 100m

June 20

Bench Press
5 x 80kg
5 x 90kg
5 x 92.5kg

DB Bench Press
2 x 10 x 32.5kg
1 x 7 x 32.5kg

DB Rows
4 x 12 x 35kg

Rev. Flyes
2 x 12 x 5kg

DB Windmill
3 x 12 x 15kg

June 23

X-Band Walks to warm up

Full Squat (60 sec rest)
90kg x 12, 14, 15

KB Swings
1 x 20 x 15kg
2 x 20 x 20kg

Repeat Jumps for Height
3 x 8

Bodysaw
2 x 25

June 24

Bench Press
80kg x 14, 7, 5

DB Tricep Ext
3 x 8 x 15kg

Chin Ups
3 x 50 secs

Lat Raise
3 x 12 x 10kg

DB 21s
3 x 15kg

Cable Pallof Press
3 x 10 x 23kg

June 27

Track Work

250m – 36.2
200m – 25.8 PB
150m – 18.4
100m – 12.0
50m – 6.6

June 28

Bench Press
5 x 80kg
5 x 90kg
5 x 95kg

DB Rows (drop set)
12 x 20kg
10 x 25kg, 20kg, 17.5kg, 15kg, 12.5kg
15 x 10kg

DB Bench (drop set)
10 x 35kg
4 x 30kg, 25kg, 20kg, 15kg, 10kg
10 x 5kg

Rev. Flyes
2 x 12 x 5kg

Rotator Cuff
2 x 10 x 5kg

DB Windmill
3 x 10 x 15kg

June 29

X-Band Walks (warm up)

Full Squat (60 sec rest)
100kg x 15, 8, 10

KB Swings
3 x 20 x 20kg

Lunge Jumps
3 x 8

Jack-knives
3 x 15

June 30

Track Work

3 x 200, 2 x 200m – (26.5, 27.1, 26.7, 27.1, 25.9) avg 26.7

Ab Wheel Standing
3 x 6